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  • Writer's pictureAnnika Brindley

Is it Bad to Take a Nap?

Man laying on a green couch in a living area

Most people think napping can be an effective way to get more energy during the day, especially if you're feeling tired or sleepy. For some people, napping can be beneficial and even necessary.

However, there are some cases where napping can be detrimental to your health and well-being. This article will discuss the pros and cons of taking a nap and whether it's a bad idea.

What Happens When You Take a Nap?

When you take a nap, your brain and body enter into a state of relaxation. Your breathing slows, your muscles relax, and your heart rate decreases; this is known as the restorative process of sleep.

During this time, your body can repair itself from fatigue or stress built up throughout the day. Your brain also has the opportunity to clear out temporary memories, allowing you to better process information when you wake up.

Napping can provide many benefits, including:

  • Increased mental alertness and concentration. Napping helps to refresh your mind, allowing you to focus better throughout the day.

  • Improved physical performance and ability to cope with stress. Napping can improve your physical performance and help you better manage stress levels. Research has also found that people who nap are more likely to perform better on tests.

  • Improved memory recall. Napping can help improve your ability to remember and process information, as well as aid in the retrieval of previously stored memories.

Is it Good To Take a Nap Every Day?

Generally, it is not recommended that you nap every day if you get sufficient sleep at night (7-9 hours). If you constantly feel tired and need to nap daily, it may indicate an underlying medical condition, such as insomnia or sleep apnea.

People like to nap to make up for the nighttime sleep that they may have missed. If you can't keep your eyes open, speaking to your doctor and determining the cause of your sleep deprivation is important.

They may recommend lifestyle changes that can help you improve your sleep quality.

Do Naps Create Health Issues?

Naps that are too long or taken too often can be detrimental to your health. Sleep inertia or feeling groggy can occur if you take a nap that is too long and makes it harder to wake up.

Too much napping can also disrupt your nighttime sleep, as your body may not be ready to sleep again at night. Naps that are taken too close to bedtime can also cause difficulty falling asleep or going back to sleep if you wake up in the middle of the night.

Will Napping Lead to Insomnia at Night?

Napping does not directly cause insomnia. However, poor sleep hygiene can lead to insomnia; this includes taking naps at the wrong times or for too long, as well as factors such as caffeine consumption and stress.

How Long Should a Nap Be?

The length of a nap should depend on the individual's needs and ability to get enough sleep at night. According to the National Sleep Foundation, the best nap duration is 20 minutes; this allows your body and mind to enter a relaxed state without entering deep sleep.

A 30-45 minute nap may be appropriate if you feel particularly tired or stressed. Naps that are longer than 45 minutes can cause sleep inertia and make it harder to wake up.

Best Times for a Nap

The best times for napping are usually between 1 pm and 2 pm -- this is when your body's natural circadian rhythm dips, making you more prone to feeling tired and sleepy.

This time window also lets you get the most out of a nap since it's not too close to bedtime. A late nap can truly derail nighttime sleep and a decent bedtime.

Practical Tips for Taking an Effective Nap

If you feel like a nap is necessary, here are some tips to make sure you get the most out of your nap:

  • Set the alarm: Set your alarm for 20-30 minutes to ensure you don't nap too long.

  • Make it dark and quiet: The ideal napping environment should be calm and dark to provide your body with the best conditions for relaxation.

  • Get comfortable: Choose a comfortable spot where you won't be disturbed. Sleeping in your bed is ideal, but other locations, such as a couch or recliner, may be comfortable too.

  • Stay consistent: Make sure your nap time is consistent each day; this will help your body adjust to the new routine and make it easier to fall asleep.

  • Avoid caffeine: Caffeine can make it more difficult to fall asleep, so avoid drinking coffee or other caffeinated drinks before your nap.

How to Nap Faster

If you have trouble falling asleep during your nap, some things can help.

Listening to calming music or white noise can help you relax and get to sleep faster. Breathing exercises such as abdominal breathing or the 4-7-8 method can slow your heart rate and make it easier to fall asleep.


Whether or not taking a nap is terrible depends on how often you are napping, how long it is, and when it takes place.

Make sure that you get quality rest, maintain good sleep hygiene, and strive to get the recommended hours of sleep each night.

If you need to nap during the day, remember to keep it short and stick to your designated nap times.

Doing so will help you stay refreshed and energized throughout the day. If you are not falling asleep at bedtime, it's time to power through and ditch the nap.


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